Healthy Whole Food Shrimp Étouffée

This take on the classic Louisiana shrimp stew is one to remember. Loaded with spices, aromatics, and shrimp, this Whole30 dish is breath-takingly good. It is rich and hearty, perfect for a chilly night. The best part about this dish is that it comes together in less than 30 minutes, making it the ultimate choice for busy mid-week dinners.

What is étouffée?

Étouffée is a French word meaning “smothered,” and it is a stew consisting of a roux, the Holy Trinity ( onion, celery, and bell pepper), and shrimp or crawfish. There are several versions of this dish, but none are short of delicious. This dish has a deep nutty flavor from the caramelized roux and explodes with flavor from the spices and aromatics.

How is this authentic dish adjusted to a Whole30 diet?

An authentic shrimp étouffée is not suitable for this diet because it consists of a roux prepared from butter and wheat flour. These 2 ingredients can be easily swapped out for ghee and arrowroot flour. Also, most étouffée recipes use Cajun seasoning, which can sometimes contain fillers and additives that aren’t suitable for Whole30 recipes. Instead, we are adding the spices individually. This dish is one of the best Whole30 recipes inspired by a delicious classic.

What can you serve with this Whole30 dish?

An étouffée is usually served with rice or a fresh baguette. But since neither of these options are Whole30 compliant, you can serve it alongside cauliflower rice or mash. You can try pairing it with other dishes like fried okra, a fresh salad, sweet potato fries, or grilled vegetables.

Is this recipe healthy?

Most Whole30 shrimp recipes are healthy in moderation. Shrimp is rich in antioxidants and omega-3 fatty acids, which may promote heart, brain, and skin health. The vegetables and spices add fiber and more nutrients. With a healthy helping of fats from the ghee and carbs from the arrowroot flour, this shrimp étouffée makes for a nutritious, balanced meal.

Whole30® and the Whole30 logo are registered trademarks of Thirty & Co, LLC

Net Carbs

9.9 g
Fiber

3.3 g
Total Carbs

13.6 g
Protein

34.5 g
Fats

15.4 g

322 cals

Quantity

Serving Size

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Avocado oil

2 tbsp
Shrimp

500 g
Salt

0.5 tsp
Black pepper, ground

0.25 tsp
Ghee

2 tbsp
Arrowroot flour

2 tbsp
Onion

1 medium - 2 1/2" diameter
Celery

4 medium - stalk - 7 1/2" to 8" long
green pepper

1 medium - 2 1/2" diameter x 2 3/4"
Scallions or spring onions, tops and bulb, raw

3 medium - 4 1/8" long
Cayenne

0.5 tsp
Paprika

1 tsp
Oregano, ground

1 tsp
Crushed Red Pepper Flakes

1 tsp
Tomato

2 medium - 2 3/5" diameter
Chicken broth, bouillon or consomme, homemade

2 cup
Parsley

2 tbsp, chopped
Hot pepper sauce

1 tsp

Step 1

Chop the onion and green pepper, slice the scallions and celery, and dice the tomatoes. Keep them on stand-by. Place the shrimp on a flat plate/chopping board, and tap dry using paper towels.
Step 2

Heat oil in a large skillet over high heat. Add the shrimp in one layer and season with salt and pepper. Cook for 2 minutes on each side until golden, then take off the heat and transfer to a plate.
Step 3

Drop the heat to medium, and add the ghee. Once it melts, add the arrowroot flour and mix. Cook for 1 minute until golden, stirring and pressing the lumps frequently.
Step 4

Add the onions, celery, scallion, and green pepper. Season with cayenne, paprika, oregano, and crushed red pepper. Cook, stirring, until the vegetables are tender, about 4 minutes. Brown bits will develop on the bottom of the pan, but they will help increase the flavor.
Step 5

Add the tomatoes and cook for 1 minute while stirring. Pour the broth with one hand while mixing with the other until incorporated. Bring to a simmer while stirring and scraping the bottom
Step 6

Drop the heat to low and give it one good mix. Let the sauce simmer for 10 minutes until thickened. Taste and adjust seasoning if needed.
Step 7

Return the shrimp to the sauce and cook for 1 minute to warm the shrimp. Take the skillet off the heat. Divide between 4 bowls, garnish with chopped parsley and hot sauce, and serve.